Week 5 Bump it up!
SuperCrsa
Posts: 790 Member
Morning!
I am so excited to get this work out in!
During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.
NOTE: rest periods up to 90 seconds.
With my barbell I only have 2x 7.5kgs and 2 x 10kgs weights.
So upping my weights may be a bit all over the show, dumbells I am also a little bit limited, going to try do most of the workouts where I need to increase with a barbell.
Bench Press 6 x 20kgs x 3 (from 15kgs)
Bent Row 8 x 20kgs x 3 (from 15kgs)
Shoulder press 8 x 12kgs x 3
Tricep Exten 8 x 6kgs x 3
DB Curl 8 x 12kgs x 3
Shoulder press, tricep extension and DB curl, haven't changed the weights. I TRIED really hard, (about 2 reps) with my 12kgs dumbells (6kgs each) but it was just too heavy and I was waving my arms all over the show. So those haven't moved up this week.
I am so excited to get this work out in!
During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.
NOTE: rest periods up to 90 seconds.
With my barbell I only have 2x 7.5kgs and 2 x 10kgs weights.
So upping my weights may be a bit all over the show, dumbells I am also a little bit limited, going to try do most of the workouts where I need to increase with a barbell.
Bench Press 6 x 20kgs x 3 (from 15kgs)
Bent Row 8 x 20kgs x 3 (from 15kgs)
Shoulder press 8 x 12kgs x 3
Tricep Exten 8 x 6kgs x 3
DB Curl 8 x 12kgs x 3
Shoulder press, tricep extension and DB curl, haven't changed the weights. I TRIED really hard, (about 2 reps) with my 12kgs dumbells (6kgs each) but it was just too heavy and I was waving my arms all over the show. So those haven't moved up this week.
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Replies
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Oh ja, I was also thinking I am just going to create one thread for each week.
Anyone not want this to happen?0 -
great job on the weight increase, shows that the first 4 weeks really worked
I think weekly threads will be great. I think I may have strained my left arm at the top on saturday so not sure if I should do legs tonight instead. Will see how it feels later.
Have a great day everyone :happy:0 -
Yeesh my get up and go had got up and gone this morning! It was a chore but I got it done.
8mins warm up on elliptical
chest press 3x8x20.3kg
shoulder press 3x8x4kg dumbells
BO Row 3x8x6kg dumbells
tricep extension 3x8x4kg dumbells
bicep curls 3x8x6kg dumbells
1x20x3kg medicine ball twists
6mins HIIT
Finished off with a cold shower as the heating was broken at the gym lol, happy bloody monday! I found chest press hard today but didn't want to go back down to what I was doing in the last phase. Tricep stuff is getting easier which is encouraging :-)0 -
Jen that chest press weight is incredible! Wow way to put it up!0
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Wow! Good job, Ladies!
C, I think one thread per week is good. Less work for you. 
I get to do all of mine tonight. I've been doing seated tri extensions with one dumbbell weighted to 20 lbs (9.07kg) using both hands and going behind my head, so I have started to worry, because of the size of the plates, that I'm going to bust myself in the skull, and that wouldn't be good. I guess, sadly, I'm going to go back to doing the lying tri extensions, one arm at a time with a puny 5 or 10 pound load on the dumbbell this afternoon. I've also replaced dumbbell shoulder presses with barbell overhead presses, as it's my weakest lift, and I think doing them twice a week would be more beneficial.
Ok, off to work I go.
You guys are amazing! 0 -
Loved it! Today went as follows:
Bench Press - 65 lbs - 3x6
Barbell Row - 70 lbs - 3x6
Biceps Curl - 50 lbs - 3x6
Overhead Press - 50 lbs - 3x6
Replaced Triceps Extension with two different ones:
Triceps Hammer Press - 20 lbs - 3x6 &
Triceps Kick Back - 10 lbs - 6x6 (3 sets each side)
Can’t wait till leg day tomorrow! Whoohoo!0 -
Dang Julie! Thats pretty impressive!
Lower body A done for
Felt much better today during workout. Still recovering from a stomach bug the weekend.
Squat 3 x 8 x 20kgs
SL Dead 3 x 8 x 20kgs
Leg Ext 3 x 8 x 17.5kgs
Leg Curl 3 x 8 x 10kgs
Calf Raise 3 x 8 x 20kgs
Lying leg raise x8
Crunches x8
Are you ladies doing anything different with the abs workout? Incorporating weights or anything?
I feel a bit cheated with abs today, far too easy?0 -
Wow Julie those are awesome weights. I moved up from 7kg to 8 kg lol, except the bent over row I can now do 12kg woo hoo lol.
Charissa I decided I am going to do like 10 different ab workouts every day.
I got a different guy to help me last night, he gave me some ab moves I have never done before. Can't remember half of them but they were good.
Maybe you should google or youtube some different ones. I also felt cheated with the abs so as why I decided to do more of them.
Last night was tiring, going again tonight to work on the legs yipeee
Have a great day ladies. :flowerforyou:0 -
Lower A done
5 mins incline walk warm up at 8%
leg extension 3x8x32kg
leg curls 3x8x32kg
sl dead lifts 3x8x15kg love these! Need to up the weight but does anyone else still worry about form? I'm terrified of throwing my back out if I increase too much
calf raises 3x8x6kg dumbells I need to up this too
squats 3x8x10kg barbell
3x8x41.3kg hip adduction and abduction for physio
3x10xswiss ball crunches
3x7 leg raises these killed me today for some reason
5 min run to sneak in some cardio, stretch out done.
I'm going to wait to see how much I hurt tomorrow before I say I feel like I need to work harder. It doesn't feel so bad at the time but I tend to get the shakes when I'm in the shower afterwards!
I'm flying out for a few days tomorrow to see family, going to try to get my B workouts in some how but at a bare minimum will get in a good set of body weight squats, push ups and chair dips plus a ton of walking. Enjoy your rest day and the remains of the week ladies.0 -
sl dead lifts 3x8x15kg love these! Need to up the weight but does anyone else still worry about form? I'm terrified of throwing my back out if I increase too much
I'm going to wait to see how much I hurt tomorrow before I say I feel like I need to work harder. It doesn't feel so bad at the time but I tend to get the shakes when I'm in the shower afterwards!
I'm flying out for a few days tomorrow to see family, going to try to get my B workouts in some how but at a bare minimum will get in a good set of body weight squats, push ups and chair dips plus a ton of walking. Enjoy your rest day and the remains of the week ladies.
I was also worried about form. Ive got about 3 youtube videos downloaded to make sure I am doing this right. First learnt it on Jillian Michaels, but in the first week I did it I showed my BF and he freaked out saying I was doing it wrong. Wasnt, he just didnt know what a stiff leg deadlift was! So I feel comfortable on that one right now. But still watch a youtube tutorial that I downloaded before I start
Ah those shakes! I love that feeling. Feels like I have done a good job!
Have a good trip! 0 -
Are you ladies doing anything different with the abs workout? Incorporating weights or anything?
I feel a bit cheated with abs today, far too easy?
I'm going to implement a core/abs program at the end of our program that I found in the Sept/Oct issue of Muscle & Fitness Hers. It's an 8 week program, I think, but I only have the equipment to do the first week or so, but when I get it in front of me I will put it down here.
Also, for those of you worried about form on your deads? When you're in the "bent over" position, remember to keep your backs straight, and your chin up a bit, which will also help keep your back where it needs to be. Once I figured that out, the only thing I had to worry about was increasing weight, LOL...I'll see if I can find the video form tutorial I used and post link here, if it'll help.
Pink, have a great trip and enjoy yourself.
Ok, here is the video I learned from:
http://www.youtube.com/watch?v=WP8lEbeY4LM It's Mehdi, the strong lifts 5x5 guy. Also, because I don't have the big plates on the bar, mine don't hit the ground like that. Here is a woman with just the bar: 
http://www.youtube.com/watch?v=9PKMVWiaSHk 0 -
OMG! BOOM! Holy crap! GREAT workout:
Squats (90#) 3x6
Deads (110#) 3x8 (moving up next time)
Leg curls (50#) 3x6
Leg Ext. (75#) 3x8 (burned like hell, but moving up next time.)
Standing Calf Raise (45#) 3x6
Glute Bridges (95#) 3x6
Then I did the ab work. It is in this month’s issue of Muscle & Fitness Hers, but not on the online web site.
Dumbbell Crunches (10#) 3x12
Reverse Oblique Crunch 3x10 each side
Exercise ball side crunch 3x10 each side (I really like these)
Elbow Planks: 2 thirty-second holds.
This was AWESOME!0 -
Wow great work Julie!!
Way to go!0 -
Morning
Yesterdays workout was good.
I started with a 15 min killer abs workout that one of the instructors was doing so joined in.
Then I did
squats with a 20kg weight plate x 6reps tough
Dead lifts was a surprise because this was the first time i have used a barbel and I managed to do 3 set of 6 @ 70kg!! wow
leg curls 3 x 6 25kg
then I used the kinesis system for leg ext, here is a link.
http://www.technogym.com/za/products/functional-training/kinesis/kinesis/kinesis-one/1892
It's really good. I did 3kg which sounds super low but it was very tough.
I didn't do any calf raises, I feel like mine are huge anyway so don't want them to get bigger, they have already gone up half an inch! maybe it is water but they getting big lol.
So after the weights I went to the pool for a 20 min swim.
Have a great day ladies :flowerforyou:0 -
squats with a 20kg weight plate x 6reps tough
Dead lifts was a surprise because this was the first time i have used a barbel and I managed to do 3 set of 6 @ 70kg!! wow
leg curls 3 x 6 25kg
KERRY!! WOW!! Just wow! That is incredible!0 -
Dead lifts was a surprise because this was the first time i have used a barbel and I managed to do 3 set of 6 @ 70kg!! wow
Holy crap, Kerry! That's 154.3 pounds...totally badass! I am dying to get up there. I think my PR was 130 or 135 back in June (I remember this because my dad and step-momster were in from out of town and they were mortified that my husband allowed me to pick something that heavy up, LOL :laugh: Older folks...gotta love 'em.)
So, yeah...outstanding, and just...damn!
Also, are any of you that are doing standing calf raises with a bar? If so, let me know how you keep from face planting? When I was doing one legged ones with a dumbbell in one hand, I could use my other hand to keep my balance. With the bar and both legs? Not so much...Thank goodness for husbands that kept me from falling over. (I have sucky balance.)0 -
Face planting :laugh: Lol I use an extra weight on the floor to do mine, I dont have any other alternative steps.. So its a little bit easier to position your balance I think.. Think my balance is okay..0
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Mine sucks something fierce! After I was done last night, I thought that perhaps next time I will try to lean a little bit forward to equalize the center of balance just a bit more.0
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Yeah, I think we all still need to realize that we learning, especially us two at home without pro help
I have learnt that my arms are really not strong enough to match my squat capability, or my what I think is my squat capability, lol, so I have decided to keep my weights at 15kgs (33pound) weighted for squats and really concentrate on squat form, and shoulders, my shoulders are very week.
GOOD NEWS though, is that when I say 15kgs33pound, I mean two 17.5kg barbell weights. I have not been accounting for the 5KG/11pound bar!! SOOO technically I am happier that I am lifting heavier even just slightly than I thought I was So on squats I am stepping down from higher weights for a while. Anyone know what I rep/set range I should aim for to build strength in trouble zones? I will research a bit too.
Have a great evening/morning!0 -
Girl, if you can go 8 comfortably, I would do that. If 8 is comfy for you, then maybe just up it a couple of pounds on each side.0
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Thanks for the shout out ladies I totally surprised myself!
The only calf raises I found that we're good doing it at home was the seated one.
I had watched a YouTube video of a guy who used books to place his feet on and then held a db on his knee and did it that way.
I'll look for the video again and post the link.
You girls are doing awesome keep it up :drinker:0 -
Here's the link hope it helps :-)
http://m.youtube.com/watch?v=NlcBUKBBjnY&desktop_uri=%2Fwatch%3Fv%3DNlcBUKBBjnY 0 -
Havent got my upper body b workout in yet,
Will be doing it later this afternoon Heavy day at the office again and I just could resist cuddling a bit this morning.
And done!
Dips 3 x 8
Pushup 3 x 8
Side Lat 3 x 8 x 6kgs
Kickback 3 x 8 x 6kgs
Curls 3 x 8 x 12kgs
I added a Jillian Michaels body revolution cardio session in afterwards.0 -
Nice job...AND a JM routine on top. Very cool!
I love the "A" days so much more than the "B" days. :bigsmile: I think it's the dips/pushups and lunge/split squats on "B" days that bug me, LOL...But I do them because the program says it's good for me, LOL...
Rolled into work late. The weather is crap out there today - all cold and drizzly and bad hair-ish. I hate when the weather changes out here because it's so drastic. Tuesday night I was sitting on the deck in shorts and a tank top. Twenty-four hours later I was wearing long pants and a coat. WTF? So it always messes with me, and man I am so congested this morning. Not gonna let it kick my tail, tho. Can't wait to get home and knock out my lift. :bigsmile:0 -
Yeah feeling I need to add some cardio in more often. Tell you what I nearly died! lol.
Ah in JHB today it was so hot and now it looks like it wants to rain, cant wait for that first summer rain.
Nothing like it! Sounds like you have very erratic weather out there, I dont think we really have days that it changes drastically unless a cold front moves in. Cant wait for summer to start all good and proper!
Oh I found my measuring tape!
I've only lost 1cm on my thighs the last two weeks. Everything else is the same. Except my boobs. They are up 3cms!! Sure as heck not complaining.
Have a killer workout! 0 -
I do NOT feel great about tonight’s workout. I mean, I did it, got all the reps and weights in, but I ate something at lunch that did not agree with me so getting through it was a struggle…but, it is as follows:
Pushups (REAL ones this time! :bigsmile: ) 3x6
Dips 3x7
Triceps Hammer Press on Ball - 3x7@20#
Dumbbell Side Lat Raise - 3x6@10# (with good form this time…15# kills me!)
Overhead Press - 3x8@50#
Biceps Curl - 3x8@50#
Triceps Kickbacks - 6x7@10# (3 each side).
Might put a little time on the elliptical, but I’m going to be really short on calories because I am totes skipping supper. I don’t think I could keep anything down.0 -
Nice work Julie!
I prefer those kickbacks to the tricep extensions I was doing!
Man I feel it on my arms today!! I have a bad right shoulder, and the lateral raises hurt something in that spot. Feeling it today. Not badly hurt but glad its weekend and I can rest it up a bit. I've always had a problem with my right shoulder, its a little pain right in the middle of the shoulder (anterior right?) Hoping strength training will strengthen that problem area.
Started off with 5 minutes HIIT warm up and ended with 10 minutes HIIT.
Deadlift: 8 x 3 x 25kgs (55pound)
Squat 8 x 3 x 20kgs (44pound)
Lunges 8 x 3 8 7.5kg each side (16.5 each side)
C/Raise 8 x 3 x 25kgs (55#)
Shrugs 8 x 3 x 25kgs (55#)
Back Ext 8 x 3
Crunches 1 minute part of HIIT video
Killer!
Hope you all have a good rest this weekend
EDIT to Add: My shoulders are soooo stiff! Holy cow!0 -
The kickbacks ROCK, Charissa!
Nice work today, by the way!
Mine went as follows:
Squats - 3x6 @ 95#
Deadlift - 3x7 @ 115#
Standing Leg Press - 3x8 @ 50#
Standing Calf Raise - 3x8 @ 50#
Shoulder Shrug - 3x8 @ 65#
Good Mornings - 3x8 @ 65#
Glute Bridges - 3x8 @ 95#
Ab-work Finishers:
Dumbbell Crunch - 3x15 @ 10#
Planks - 2 sets 30 seconds ea.
Reverse Oblique Crunch - 6x12
Swiss Ball Oblique Crunch - 6x15
And I am SO ready to chill out for a day or two! Whoohoo! Week 5 down, ladies! 0 -
YEAH!! Week 5 is done and dusted!!
I just used the pound to kilogram converter! DAMN Julie. You are seriously going strong and heavy! Good work!
I am getting there!
Looking forward to week 6! Seriously! This is my week. My boyfriend seems to be intimidated by my new bumps so he is joining me twice a week for my upper body! Yay! That means I have someone there to help me! Feeling a lot more confident about them bench presses!0 -
It’s really good to have company when working out…For me, anyway. The hubs is as excited about my lack of fat and addition of good old fashioned strong muscle. This has been THE best program for me!
I almost (but not quite) put the two 45 lb big girl weights on the bar just to see if I could pull 135 off the ground again. It’s where I maxed out last June and then I pinched a nerve and was done for six weeks and never went any higher…
Goal is to exceed my body weight in deadlifts by the end of the year and squat my body weight, so I guess I’d better start working on heavier squats, LOL…Thank goodness the weight is coming down, because I have a hard time seeing me squatting 170 or so, LOL...0
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